Champlain Valley CrossFit – Sport: Monday, April 6th, 2015
WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Squat Cleans 95/65 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up, perform an EMOTM if you have them. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, April 6th, 2015
WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Front Squats 65/45 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, April 4th, 2015
* Next Programming Cycle here. WOD: 1) Snatch: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 3) AQAP: 50-40-30-20-10 Alternating Single Arm Dumbbell Snatch 70/50 5-4-3-2-1 Legless Rope Climbs 15ft Scale quantity of Legless Rope Climbs as deemed fit. 4) Chest-to-bar Pull-ups: 10 minutes EMOTM Pick a rep range/count you can maintain for all 10 minutes. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Sled…
Champlain Valley CrossFit – Sport: Saturday, April 4th, 2015
* Next Programming Cycle here. WOD: 1) AQAP: 50-40-30-20-10 Alternating Single Arm Dumbbell Snatch 50/35 5-4-3-2-1 Rope Climbs 15ft If you can’t climb a Rope sub 5 Pull-ups per Rope Climb. Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, April 4th, 2015
* Next Programming Cycle here. WOD: 1) AQAP: 50-40-30-20-10 Kettlebell Swings 35/26 25-20-15-10-5 Ring Rows Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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